FitSugar

Work it Girl: Chair Squat

FitSugar — Wed, 18 Apr 2007 02:30:00 -0700

Sitting at your desk for countless hours in one position can really tighten up your lower body. So why not do something to open up those hips, quads, and calves?

You could always do a Wide Squat on the floor, but if you squat down on top of your chair, you can still get a little work done (I'm all about the multi-tasking).

Stay like this for a minute or two, or as long as you'd like. I wouldn't stay like this for too long though, because your feet will start to fall asleep from loss of circulation.

Just like the Chair Spinal Twist, I love the way this stretch releases my lower back. Give it a try and tell me what you think.

CAUTION: Do NOT try this squat on a chair with wheels. If you do have a rolling chair, find a place in your office where you can do this move with your feet planted firmly on the floor.

Block Work: Lower-Back Release

FitSugar — Thu, 11 Sep 2008 16:00:00 -0700

If you have issues with a tight back, or pain in your lower back due to an injury or because you sit all day, give this stretch a try. It's similar to the Upper-Back Release and feels just as good, but it targets the lower part of your spine above the pelvis. If you don't have a block, use a foam roller, a rolled up yoga mat, or place a towel or blanket over a small stack of books (measuring four inches wide, six inches high, and nine inches long). Not only will you feel a release in your lower back, but you'll also gently stretch the front of your hips and abs, too.

To find out how to do this stretch, read more.

Sit on the floor with your legs straight out in front of you. Place the six-inch-high block directly behind you, so it's pressed against your bum. Unlike with the Upper-Back Release, it should be perpendicular to your spine.
Lean back and place your hands on the block so it doesn't slide away, centering the middle of your spine on the top of the block.
Then arch all the way back, releasing your head down to the ground. Rest your hands on either side of your body.
The block should feel comfortable so if any part is digging into you, make adjustments until it feels right. Then stay here for a minute or longer, allowing gravity to pull your shoulders towards the floor, deepening the stretch even more.
Once you've had enough, press your hands into the ground and sit up.

Block Work: Upper Back Release

FitSugar — Fri, 04 Jul 2008 03:00:00 -0700

If you've never stretched using a foam block, then get ready to embark on a whole new realm in the world of stretching. Blocks can be used to get you deeper into stretches than you can on your own. This upper back release is a simple and relaxing exercise that will open your chest and shoulders. If you don't have a foam block, then use a stack of small books with a hand towel over it that measures four inches wide, six inches high, and nine inches long, or a foam roller will work in a pinch.

Sit on the floor with your legs straight out in front of you. Place the six-inch high block directly behind you, about five inches from your bum.
Lean back and place your hands on the block so it doesn't slide away, centering the middle of your spine on the top of the block.
Then arch all the way back, releasing your head down to the ground. Rest your hands on either side of your body.
The block should feel comfortable so if any part is digging into you, make adjustments until it feels right. Then stay here for a minute or longer, allowing gravity to draw your shoulders towards the ground, feeling an amazing opening in your chest and upper back.
Once you've had enough, press your hands into the ground and sit up.

Stretch It: Legs Up the Wall

FitSugar — Thu, 18 Sep 2008 05:30:00 -0700

Ahh, I feel relaxed just looking at this picture. If you feel stressed out, depressed, or have a splitting headache, give this a try. Not only will it instill a sense of calmness, but it'll give you a slight release in your lower back and a stretch for your hamstrings. You'll need an uncluttered space at a wall and a bolster, blanket, or pillow.

To find out how to do this read more.

Place a folded bolster, blanket, or pillow against a wall.
Sit down as close as you can to the wall, next to the blanket. Lie down on your back, place your feet on the wall with your knees bent, and scoot your body over so that your bottom and lower back are on the blanket.
You want to adjust your body so that your bum is touching the wall, and then place your feet straight up, resting your heels on the wall. You can keep your arms by your sides, or by your head (this position will stretch your shoulders).
Close you eyes and allow your entire body to relax, feeling gravity pulling you down as the wall and blanket support you.
Hold like this for several minutes or longer. This is a wonderful stretch to hang out in for a while. Once you've had enough, walk your feet down the wall. Roll your body over to one side with your knees bent, and rest your head on the inside of your arm, staying like this in fetal position for a minute or so. Then you can roll up onto your knees and come to stand up.

I love to do this relaxing stretch after a long run or hike. Try it! You'll like it.

Strike a Yoga Pose: Head to Knee A

FitSugar — Mon, 16 Nov 2009 05:50:03 -0800

Looking to loosen up inflexible hips and hamstrings? Here's a yoga pose that's a popular stretch among runners because it'll target the oh-so-tight backs of the legs.

Sanskrit Name: Janu Sirsasana A
English Translation: Head to Knee Pose A
Also Called: Flag

To learn how to do this forward bend variation read more.

Begin in a seated position with both legs straight out in front of you.
Bend your right knee and place the sole of your foot against your inner thigh, pulling your heel as close to your body as you can.
Sit up nice and tall, lengthening through the spine and keeping your left leg straight. Then fold your torso over your left leg. Rest your hands on the floor on either side of your leg or on your shin. Or if your hamstrings and hips are more flexible, reach for your foot - the right hand holds the left wrist.
Rest your forehead on your leg and stay here for five breaths, being sure to continue lengthening the spine as you relax the shoulders away from your ears.
Then release your hands, sit up, and either take a vinyasa to switch sides, or just switch sides from here. This time the left knee will be bent, and the left hand will hold the right wrist.

Have any burning questions about yoga? Then post them to the Yoga Stretch and Tell group.

You Asked: Jackie Warner's New Project

FitSugar — Fri, 06 Nov 2009 05:50:18 -0800

After reading our review of Jackie Warner's fitness DVD Workout One-on-One Training, many of you expressed curiosity over the future of her hit Bravo series, Work Out. After making a call to Sky Sport Spa - Warner's gym - today, I was told the unfortunate news that the show won't be returning for a fourth season.

I was a bit bummed to hear this but then I remembered Warner has a new show in the works, Thintervention With Jackie Warner. Not only that, Bravo is still looking for real folks struggling with weight loss to cast in the series. Thintervention will feature Warner working with individuals in their day-to-day environments to give them a complete lifestyle overhaul.

Learn the details of this new weight-loss reality show when you read more.
A press release from Bravo breaks down the show's formula:

Each episode of the one hour series will feature a grueling workout with Warner pushing her clients to their emotional and physical limits, a therapy session to get to the root of their weight issues, and a life lesson in nutrition such as grocery shopping or surprise raids of their home kitchens.

Thintervention seems to be banking on the success of The Biggest Loser formula, and given Warner's no-BS attitude, I'm sure we'll see more than a few tears shed as the season goes on. What we won't see is all the drama in Warner's personal life and the lives of her trainers. Personally, I think the drama is what helped make Work Out such a hit among, viewers so it'll be interesting to see how her new show fares.

Are you excited about Thintervention, or do you want Work Out to come back?

Work It Girl: Reverse Arch Stretch

FitSugar — Thu, 05 Nov 2009 15:00:58 -0800

Constantly hovering over your keyboard, with your shoulders hunched over not only contributes to terrible posture, but can be a real pain in the neck and back. I know this stretch looks a little provocative and is reminiscent of FlashDance, but it is the antidote to a day of blogging.

Sit on the edge of your chair. Reach your hands behind you and hold on to the back of the chair.
Inhale and press your chest forward, arching your spine. If it feels comfortable, let your head fall back slightly to open through the front of the neck.
Continue to breathe, feeling the front of your body open up as you extend backwards.
Hold this position for 30 seconds or as long as you want. Then slowly lift your head back up, straighten your spine, and release the chair.

Try it and tell me what you think.

Couch Time: Back Release

FitSugar — Wed, 30 Jan 2008 13:40:00 -0800

I'm big into running, but since I started, I've found that my lower back muscles have tightened and lost some of the flexibility they used to have. So I've been trying to do more back stretches. They not only feel amazing and prevent back pain, but when you open your heart and the front of your body, backbends also make you feel happy and energized.

Sitting, driving, running, and twisting can all lead to a tight back and chest. In Inyengar Yoga, we use various props to support different poses that open, stretch, and release the spine, chest, and torso in general. Why not turn an everyday object in your home into the ultimate yoga prop? Yep, that couch can be used for more than just lounging about! You can try this relaxing yet invigorating back release on your sofa.

How do you get into it? read more

Sit on a couch or comfy chair backwards. Try to scoot your butt as close as you can to the back. You can bring your knees so they are cross-legged, or you can rest your knees on the back of the chair or couch.
Now place your back on the part you usually sit on and let your head hang down. If it feels comfortable, you can lift your arms overhead and place them on the ground to support more of your weight and give you a deeper stretch. You can also place your head flat on the ground, as shown in the picture.
Stay here for as long as you want - five breaths or five minutes - and then slowly lift your torso. Turn your body around so you're sitting normally, and fold your chest over your thighs to release your back and give the blood that collected in your head a chance to slowly return back to the rest of your body (if you stand up too soon, you'll get a major headache).

Source

Strike Yoga Pose: Locust

FitSugar — Mon, 19 Oct 2009 08:00:08 -0700

We've talked about some extremely challenging variations of Locust pose such as Inverted Locust where you're balancing on your shoulders and chin, and Locust Scorpion where your feet are touching your head. Now let's take it down a notch and do plain old Locust pose. It's a great way to tone the muscles in the back of your body. It may look relaxing, but you'll definitely feel this one working, and it's a great complement to ab exercises.

Sanskrit Name: Salambhasana A
English Translation: Locust Pose

To learn how to do this pose read more.

Lie down on a mat on your belly, with your legs together. Place your arms by your sides so your palms are facing up.
As you inhale, lift your legs, head, and upper body off the floor. Your hands remain on the floor for support.
As you breathe, try to relax your shoulders and the muscles in your booty. Extend the crown of your head away from your toes, lengthening as much as you can through your spine.
Stay for five breaths, and then release back to the mat.

Stretch It: Lying Ab Stretch

FitSugar — Thu, 15 Oct 2009 08:00:06 -0700

After an intense core strengthening session with your trainer, your abs are so sensitive, it can even hurt to laugh. So here's a relaxing stretch you can do to lengthen your abdominal muscles, and relieve tension in your middle.

For instructions on how to do this stretch, read more.

Lie on the floor on your back. Extend your arms overhead.
Keeping your bum on the floor, lift your belly up to the ceiling and slide your shoulder blades an inch or so closer to your hips. Keep your upper back on the floor as you arch through your lower back.
Stay like this for 30 seconds, reaching your hands and feet away from each other.
Then release your lower back to the floor and sit up.